*We’re not far from releasing a date for Clash on the Coast 2017. Start planning your MM/FF teams!

10 Rounds for time of:
10 Knees to Elbows
Run 50m
10 Ball Slams 12/9kg
Run 50m
*Reduce the Knees to Elbows by 1 rep per round.

Five rounds, each for time of:
9 Deadlift 70/45kg
7 Hang Power Clean 70/45kg
5 Push Jerk 70/45kg
75 Double-unders
*Barbell work must be unbroken for rx’d.
*Record each round time.
*Rest as necessary between rounds.

A. Back Squat 5-5-5-5-5
*Build to a moderately heavy load and maintain across.

B. For time:
Males: 30-24-18-12-6 Push-ups
Females: 20-16-12-8-4 Push-ups
*Sets must be unbroken.

*Thanks to Garreth for sending this pic of Madi training at CrossFit Ireland.

For time:
20 Hang Power Snatch 50/35kg
30 C2B Pull-ups
40 Burpees (over barbell)
30 C2B Pull-ups
20 Hang Power Snatch 50/35kg

We will see what the weather is doing but come in for some fun with Marie!!!

Don’t forget Yoga at 8am.
If you would like to see yoga continue please support it.

Three rounds for time of:
50 Wall Ball 9/6kg
60 sec. L-sit

A. Choose one of the following formats:
1. EMOM x 10
2. 5 x max reps
3. 30/100 reps for time
*Your choice of gymnastics pull.

B. Double-under ladder – 10 min.
*Ascend by 2, 5, 10 etc.
*Only unbroken rounds count.

Six rounds of:
8 KB Push Press (each arm)
16 Goblet Squat
24 KB Swings
*Rounds must be unbroken.
*Choose your own load.
*Rest as necessary between rounds.

Optional Finisher:
3 x 400m
1:1 work/rest.

A. Deadlift – heavy triple.

B. Three rounds for time of:
30 Jump & Touch 30cm
30 Toes to KB

AMRAP in 20 min:
1 round of Cindy
1 Clean & Jerk 60/40kg
*Increment the C & J by 1 rep per round.